Upward Facing Wide-Angle Seated Pose - Urdhva Upavistha Konasana


Upward Facing Wide-Angle Seated Pose, also known as Urdhva Upavistha Konasana (Uerd-vah oo-pah-veest-ah kone-ah-sah-nah), is a challenging seated yoga posture that offers many benefits to the body and mind.
Urdhva Upavistha Konasana” consists of four Sanskrit words:
“Urdhva” — meaning “upright”
“Upavistha” — meaning “seated” or “sitting”
“Kona” — meaning “angle”
“Asana” — meaning “pose” or “posture”.
Urdhva Upavistha Konasana is an excellent pose for opening the hips, hamstrings, and lower back. It also helps to strengthen the legs and core, improve posture, and increase flexibility in the spine. Additionally, this pose can be beneficial for improving digestion and reducing stress and anxiety.
Overall, Upward Facing Wide-Angle Seated Pose is an excellent addition to any yoga practice, offering a host of physical and mental benefits. With consistent practice, this posture can help you build strength, flexibility, and balance, while also promoting relaxation and inner calm.

Step-by-Step Instructions

Step 1
Begin by assuming the seated position of Dandasana, ensuring that your back is straight and your legs are extended in front of you.
Step 2
Externally rotate your hips and bring your feet towards you, joining the soles of your feet together. This position is known as Baddha Konasana.
Step 3
Using your first two fingers, hook them around your big toe.
Step 4
Lean back slightly and begin to extend your legs straight upwards. Simultaneously, spread your legs apart as far as possible.
Step 5
Ensure that your toes are pointing upwards and your knees are straight. Your legs will form an angle with your torso.
Step 6
Engage your quadriceps by lifting your kneecaps and activating your leg muscles to maintain straight legs.
Step 7
Elevate your chest and maintain a neutral neck position. Direct your gaze upwards, focusing on a fixed point to align your neck.
Step 8
Roll your shoulders back to promote a straight, upright, and elongated spine. Activate your core muscles and tailbone for stability and balance.

Benefits and Contraindications


Improves overall flexibility

Strengthens and tones the abs, spine and legs.

Opens the hips and back of the legs

Improves balance, focus and concentration

Stimulates the abdominal organs, improving digestion


Pregnancy or menstruating


Lower-back injury

Issues in the neck, shoulder, hip, chest, elbows

High blood pressure

Hernia or slip disc

Modifications, Props and Tips

  • If you have difficult for you to keep your balance, you can train against the wall.
  • If you have difficulty reaching your feet, you can use a strap to help you lengthen your spine and keep your chest lifted. Place the strap around the balls of your feet, and hold onto the ends with your hands. This will help you maintain proper alignment and prevent rounding of the spine.
  • If you have difficulty keeping your legs straight, you can bend your knees slightly or place a blanket under your hips. This will help you engage your leg muscles and maintain stability in the pose.
  • If you have tight hips or inner thighs, you can adjust the angle of your legs to make the pose more comfortable. Instead of spreading your legs wide apart, try bringing them closer together and pointing your toes outward. This will help you open up your hips and inner thighs gradually.

Frequently Asked Questions

Can beginners practice Urdhva Upavistha Konasana?

Yes, beginners can practice Urdhva Upavistha Konasana, but they should approach the pose with caution and use props as needed. It is important to work within your own range of motion and avoid forcing the body into the pose.

How long should I hold Urdhva Upavistha Konasana?

You can hold Urdhva Upavistha Konasana for 30 seconds to 1 minute, or longer if it feels comfortable. It is important to breathe deeply and relax into the pose.

What are some common mistakes to avoid in Urdhva Upavistha Konasana?

Common mistakes include rounding the spine, forcing the legs too far apart, and forgetting to engage the leg muscles. It is important to maintain proper alignment and work within your own range of motion.

Can Urdhva Upavistha Konasana be practiced during pregnancy?

Urdhva Upavistha Konasana is not recommended during pregnancy, as it puts pressure on the abdominal muscles and pelvic floor. Pregnant women should consult a healthcare professional before practicing any new yoga poses.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.